"No one can whistle a symphony. It takes an orchestra to play it."
-H.E. Luccock
Roll the Dice + Plank Work
Plank Work
Prone Planks 2 x 30 seconds
Side Planks 2 x 25 seconds each side
Push up Planks 2 x30 seconds
Side Star planks 2 x 20 seconds each side
Roll the Dice
1's Push ups x 15
2's Burpees x 15
3's Chin to Knees x 15
4's Jump Squats x 15
5's One Hand Overhead Squat x 15
6's Thrusters x 15 each side
In pairs complete as many rounds as you can in 20 minutes
Julie 4
Rose
Sharon 6
Evelyn
Norma 7
April
Sarah 8
Karen
Jill 9
Laurie
Katie 9
Brenda
Amy 9
Stacey
Sandy 10
Tuesday, March 20, 2007
Fitness Camp Records as of 3/19/07
Here are the Fitness Camp Records as of 3/19/07. St. Johnsbury Campers are flexing their muscles with the 1/2 mile run while Newport Campers are building a strong foundation with Squats.
Tabata Squats
Julie (Newport) 24
Margaret 23
Mark 21
Stacey 21
Carol 20
Leanne 20
Cindy 20
Tracy 20
Tabata Sit ups
Leanne 31
Mark 30
Stacey 29
Karen 29
Cindy 29
Rob 28
Margaret 28
Laura 28
Tabata Push ups (kneeling)
Cindy 25
Sandy 23
Marissa 19
Margaret 18
Tracy 18
Brenda 16
Karen 15
Sarah 15
½ Mile Run
Jill 3:55
Stacey 3:56
Karen 4:01
Julie (Newport) 4:02
Katie 4:25
April 4:34
Lisa 4:36
Mark 4:51
Margaret 4:54
Cindy 4:59
Tabata Squats
Julie (Newport) 24
Margaret 23
Mark 21
Stacey 21
Carol 20
Leanne 20
Cindy 20
Tracy 20
Tabata Sit ups
Leanne 31
Mark 30
Stacey 29
Karen 29
Cindy 29
Rob 28
Margaret 28
Laura 28
Tabata Push ups (kneeling)
Cindy 25
Sandy 23
Marissa 19
Margaret 18
Tracy 18
Brenda 16
Karen 15
Sarah 15
½ Mile Run
Jill 3:55
Stacey 3:56
Karen 4:01
Julie (Newport) 4:02
Katie 4:25
April 4:34
Lisa 4:36
Mark 4:51
Margaret 4:54
Cindy 4:59
Saturday, March 17, 2007
Fitness Camp Newport: Fitness Camp Challenge Report 2
Fitness Camp Challenge Week 3
Most Weight Lost as a Team Week 3:
Team 1 (Monica's Team): 3 pounds
Team 2 (Desperate Houswives): 5 pounds
Team 3 (Mark's Team): 7 pounds
Most Weight Lost as a Team in Camp Session:
Team 1: 6 pounds
Team 2: 10 pounds
Team 3: 11 pounds
Average Weight Lost by Team in Camp (this determines second prize in Camp Challenge):
Team 1: 2 pounds
Team 2: 2.5 pounds
Team 3: 3.7 pounds
Most Weight Lost Individual in Week 3:
1. Sharon
2. Julie
4 tied with 3rd most weight lost
Most Weight Lost Individual in entire Camp:
1. Mark
2. Sharon
3. tie Margaret
Laura
Circumference Measurement Report
Total Inches lost per team:
Team 1: 5 inches
Team 2: 4.5 inches
Team 3: 9.5 inches
Average Inches lost per team (this determines first and third prize in Camp Challenge):
Team 1: 1.7 inches
Team 2: 1.1 inches
Team 3: 3.2 inches
Most inches lost individual:
1. Nate
2. Monica
3. Mark
Most Weight Lost as a Team Week 3:
Team 1 (Monica's Team): 3 pounds
Team 2 (Desperate Houswives): 5 pounds
Team 3 (Mark's Team): 7 pounds
Most Weight Lost as a Team in Camp Session:
Team 1: 6 pounds
Team 2: 10 pounds
Team 3: 11 pounds
Average Weight Lost by Team in Camp (this determines second prize in Camp Challenge):
Team 1: 2 pounds
Team 2: 2.5 pounds
Team 3: 3.7 pounds
Most Weight Lost Individual in Week 3:
1. Sharon
2. Julie
4 tied with 3rd most weight lost
Most Weight Lost Individual in entire Camp:
1. Mark
2. Sharon
3. tie Margaret
Laura
Circumference Measurement Report
Total Inches lost per team:
Team 1: 5 inches
Team 2: 4.5 inches
Team 3: 9.5 inches
Average Inches lost per team (this determines first and third prize in Camp Challenge):
Team 1: 1.7 inches
Team 2: 1.1 inches
Team 3: 3.2 inches
Most inches lost individual:
1. Nate
2. Monica
3. Mark
Friday, March 16, 2007
Fitness Camp Newport: Session 11 March
This workout is from Thursday March 15th, 2007
Peripheral Heart Action + Tabata Squats
Tabata Squats (previous best score in parenthesis)
Michelle 16
Sharon 16
Nate (16) 17
Laura 19
Monica (16) 19
Carol (16) 20
Leanne (17) 20
Cindy 20
Mark (16) 21
Margaret (14) 23
Julie (18) 24
Peripheral Heart Action
Kettlebell High Pulls x 30 seconds
Chin to Knees x 30 seconds
Sky and Ground Squats x 30 seconds
Jumping Pull ups x 30 seconds
Move through each exercise after 30 seconds tallying up reps for four rounds or 16 total minutes.
Total Reps
Michelle 340
Carol 400
Monica 407
Leanne 430
Sharon 447
Margaret 474
Mark 493
Laura 504
Nate 518
Cindy 577
Julie 631
Peripheral Heart Action + Tabata Squats
Tabata Squats (previous best score in parenthesis)
Michelle 16
Sharon 16
Nate (16) 17
Laura 19
Monica (16) 19
Carol (16) 20
Leanne (17) 20
Cindy 20
Mark (16) 21
Margaret (14) 23
Julie (18) 24
Peripheral Heart Action
Kettlebell High Pulls x 30 seconds
Chin to Knees x 30 seconds
Sky and Ground Squats x 30 seconds
Jumping Pull ups x 30 seconds
Move through each exercise after 30 seconds tallying up reps for four rounds or 16 total minutes.
Total Reps
Michelle 340
Carol 400
Monica 407
Leanne 430
Sharon 447
Margaret 474
Mark 493
Laura 504
Nate 518
Cindy 577
Julie 631
Fitness Camp St. Johnsbury: Session 12 March
This workout is from Wednesday March 14th, 2007
Partner Competition + Spread the Wealth
Partner Competition
Round 1
Burpees
Dips
Round 2
Push ups
Prisoner Squats
Partners split up and perform as many reps as possible in one minute then compare numbers and switch exercises and try to beat your partners number.
Spread the Wealth
Circuit 1
Sumo Deadlift Squat Thrust x 10
Dips x 20
Broad Jump x 10
Circuit 2
Push Press x 10
Chin to Knees x 15
Lunge Jump x 10
As individuals complete as many rounds as you can in 10 minutes. At the end of the time rounds will be added up as a team as you switch circuits. The opposing team will try to beat the total rounds set by the first team at each circuit.
Team 1 Wins Circuit 1 47-40!
Team 1 Wins Circuit 2 49-42.5!!
Team 2 Wants a rematch!!
Partner Competition + Spread the Wealth
Partner Competition
Round 1
Burpees
Dips
Round 2
Push ups
Prisoner Squats
Partners split up and perform as many reps as possible in one minute then compare numbers and switch exercises and try to beat your partners number.
Spread the Wealth
Circuit 1
Sumo Deadlift Squat Thrust x 10
Dips x 20
Broad Jump x 10
Circuit 2
Push Press x 10
Chin to Knees x 15
Lunge Jump x 10
As individuals complete as many rounds as you can in 10 minutes. At the end of the time rounds will be added up as a team as you switch circuits. The opposing team will try to beat the total rounds set by the first team at each circuit.
Team 1 Wins Circuit 1 47-40!
Team 1 Wins Circuit 2 49-42.5!!
Team 2 Wants a rematch!!
Fitness Camp Newport: Session 10 March
This post is from Tuesdays Camp Session in Newport. Sorry no pictures yet. Having difficulty uploading them but hopefully they will be back soon!!
Tabata Crunches + Classic
Tabata Crunches (previous bests in parenthesis)
Sharon 18
Julie 18
Becky 20
Nate 20
Michelle 22
Monica (21) 24
Brandy 27
Tracy (23) 27
Carol (21) 27
Laura 28
Rob (25) 28
Margaret (20) 28
Cindy (25) 29
Mark 30
Leanne (27) 31
Classic
Dips x 25
Lunges x 15 per leg
Run 3 laps
Complete as many rounds as you can in 20 minutes.
Rounds
Michelle 3
Laura 6
Nate 7
Carol 7
Monica 7.5
Julie 8
Tracy 8
Brandy 8
Becky 8
Cindy 9
Margaret 9
Rob 9
Leanne 9
Sharon 9
Mark 10
Tabata Crunches + Classic
Tabata Crunches (previous bests in parenthesis)
Sharon 18
Julie 18
Becky 20
Nate 20
Michelle 22
Monica (21) 24
Brandy 27
Tracy (23) 27
Carol (21) 27
Laura 28
Rob (25) 28
Margaret (20) 28
Cindy (25) 29
Mark 30
Leanne (27) 31
Classic
Dips x 25
Lunges x 15 per leg
Run 3 laps
Complete as many rounds as you can in 20 minutes.
Rounds
Michelle 3
Laura 6
Nate 7
Carol 7
Monica 7.5
Julie 8
Tracy 8
Brandy 8
Becky 8
Cindy 9
Margaret 9
Rob 9
Leanne 9
Sharon 9
Mark 10
Fitness Camp Newport: Session 10 March
This post is from Tuesdays Camp Session in Newport. Sorry no pictures yet. Having difficulty uploading them but hopefully they will be back soon!!
Tabata Crunches + Classic
Tabata Crunches (previous bests in parenthesis)
Sharon 18
Julie 18
Becky 20
Nate 20
Michelle 22
Monica (21) 24
Brandy 27
Tracy (23) 27
Carol (21) 27
Laura 28
Rob (25) 28
Margaret (20) 28
Cindy (25) 29
Mark 30
Leanne (27) 31
Classic
Dips x 25
Lunges x 15 per leg
Run 3 laps
Complete as many rounds as you can in 20 minutes.
Rounds
Michelle 3
Laura 6
Nate 7
Carol 7
Monica 7.5
Julie 8
Tracy 8
Brandy 8
Becky 8
Cindy 9
Margaret 9
Rob 9
Leanne 9
Sharon 9
Mark 10
Tabata Crunches + Classic
Tabata Crunches (previous bests in parenthesis)
Sharon 18
Julie 18
Becky 20
Nate 20
Michelle 22
Monica (21) 24
Brandy 27
Tracy (23) 27
Carol (21) 27
Laura 28
Rob (25) 28
Margaret (20) 28
Cindy (25) 29
Mark 30
Leanne (27) 31
Classic
Dips x 25
Lunges x 15 per leg
Run 3 laps
Complete as many rounds as you can in 20 minutes.
Rounds
Michelle 3
Laura 6
Nate 7
Carol 7
Monica 7.5
Julie 8
Tracy 8
Brandy 8
Becky 8
Cindy 9
Margaret 9
Rob 9
Leanne 9
Sharon 9
Mark 10
Wednesday, March 14, 2007
Fitness Camp St. Johnsbury: Session 11 March
Gasser + A Little Extra
Gasser
10 Thrusters Left Hand
10 Thrusters Right Hand
20 Burpees
20 Jump Squats
Run 3 laps
Complete as many rounds as you can in 20 minutes
Rounds
Norm 3
Julie 4
Norma 4
Amy 5
April 5
Laurie 5
Brenda 5
Sarah 5
Katie 5.5
Sandy 5.5
Jill 6
Karen 6
Stacey 6
A Little Extra
15 Push ups
12 Overhead Lunges each leg
Complete 4 rounds for time
Julie 6:50
Norma 6:39
Katie 6:18
Sarah 6:15
PJ 5:55
Stacey 5:52
Sandy 5:50
Laurie 5:24
Jill 5:24
Norm 5:14
April 5:04
Amy 4:46
Brenda 4:44
Sunday, March 11, 2007
Fitness Camp Challenge: St. Johnsbury Week 3 March
"Toughness is in the soul and spirit, not in muscles."
-Alex Karras
Overall a great week by everyone. This week was the first week to report new and improved measurements and everyone has made significant improvements from their original numbers!! We now have less than 12 weeks to summer, lets keep the focus in front of you!
Week 3 Total Weight lost by Team:
Team 1 (Karen's Team):
3.1 pounds lost!!
Team 2 (Laurie's Team):
3 pounds lost!!
Team 3 (Sandy's Team):
4.2 pounds lost!!
Team 4 (Sue's Team):
3.4 pounds lost!!
Average Weight lost Week 3 as a team:
Team 1: 1.03 pounds lost
Team 2: 1.0 pounds lost
Team 3: 1.05 pounds lost
Team 4: 1.13 pounds lost
Average Weight lost as Team for entire camp (determines second place prize of challenge):
Team 1: .93 pounds lost
Team 2: 4.3 pounds lost
Team 3: 3.0 pounds lost
Team 4: 1.6 pounds lost
Total Weight lost Week 3 by all Campers:
13. 7 pounds!!
Total Weight lost this Camp Session by all Campers:
32.5 pounds!!
Most Weight lost by individual Week 3:
1. April
2. Sandy
3. Katie
Most Weight lost by individual over entire Camp:
1. Amy
2. Norma
3. April
Total Inches Lost Report
Total inches lost by Team:
Team 1 (Karen's Team):
3.5 inches (one person not reporting)
Team 2 (Laurie's Team):
9 inches!!
Team 3 (Sandy's Team):
10.5 inches!!
Team 4 (Sue's Team):
6 inches (one person not reporting)
Average inches lost per team (This determines Fitness Challenge Winner):
Team 1: 1.75 inches
Team 2: 3 inches
Team 3: 2.6 inches
Team 4: 3 inches
Most inches lost by individual:
1. April
2. Brenda
3. tie Stacey
Sandy
Total Inches Lost entire Camp:
29 inches!!
-Alex Karras
Overall a great week by everyone. This week was the first week to report new and improved measurements and everyone has made significant improvements from their original numbers!! We now have less than 12 weeks to summer, lets keep the focus in front of you!
Week 3 Total Weight lost by Team:
Team 1 (Karen's Team):
3.1 pounds lost!!
Team 2 (Laurie's Team):
3 pounds lost!!
Team 3 (Sandy's Team):
4.2 pounds lost!!
Team 4 (Sue's Team):
3.4 pounds lost!!
Average Weight lost Week 3 as a team:
Team 1: 1.03 pounds lost
Team 2: 1.0 pounds lost
Team 3: 1.05 pounds lost
Team 4: 1.13 pounds lost
Average Weight lost as Team for entire camp (determines second place prize of challenge):
Team 1: .93 pounds lost
Team 2: 4.3 pounds lost
Team 3: 3.0 pounds lost
Team 4: 1.6 pounds lost
Total Weight lost Week 3 by all Campers:
13. 7 pounds!!
Total Weight lost this Camp Session by all Campers:
32.5 pounds!!
Most Weight lost by individual Week 3:
1. April
2. Sandy
3. Katie
Most Weight lost by individual over entire Camp:
1. Amy
2. Norma
3. April
Total Inches Lost Report
Total inches lost by Team:
Team 1 (Karen's Team):
3.5 inches (one person not reporting)
Team 2 (Laurie's Team):
9 inches!!
Team 3 (Sandy's Team):
10.5 inches!!
Team 4 (Sue's Team):
6 inches (one person not reporting)
Average inches lost per team (This determines Fitness Challenge Winner):
Team 1: 1.75 inches
Team 2: 3 inches
Team 3: 2.6 inches
Team 4: 3 inches
Most inches lost by individual:
1. April
2. Brenda
3. tie Stacey
Sandy
Total Inches Lost entire Camp:
29 inches!!
Fitness Camp St. Johnsbury: Session 10 March
"Don't join an easy crowd; you won't grow. Go where the expectations and the demands to perform are high."
-Jim Rohn
Baseball + 1/2 mile run
Baseball
Run to 1st Base do 10 Burpees
Run to 2nd Base do 10 Sky and Ground Squats
Run to 3rd Base do 10 Chin to Knees
Run Home do 10 Thrusters each side
Score a run for your team
Game 1 15 minutes: Team 1 wins!!
Game 2 10 minutes: It's a Tie!!
1/2 mile run
Times (previous bests in parenthesis)
Jill (4:05) 3:55
Stacey (4:15) 3:56
Karen (4:07) 4:01
Katie 4:25
April (5:38) 4:34
Lisa (6:52) 4:36
Amy (5:02) 4:55
Brenda (5:38) 5:03
Sarah (6:18) 5:12
Chrissie (5:52) 5:17
Sue (5:44) 5:23
Norma (7:04) 6:31
Julie (8:45) 8:32
Everyone improved on their times!! You all are accomplishing more than you may know!! Congratulations on all your hard work and keep it up!!
-Jim Rohn
Baseball + 1/2 mile run
Baseball
Run to 1st Base do 10 Burpees
Run to 2nd Base do 10 Sky and Ground Squats
Run to 3rd Base do 10 Chin to Knees
Run Home do 10 Thrusters each side
Score a run for your team
Game 1 15 minutes: Team 1 wins!!
Game 2 10 minutes: It's a Tie!!
1/2 mile run
Times (previous bests in parenthesis)
Jill (4:05) 3:55
Stacey (4:15) 3:56
Karen (4:07) 4:01
Katie 4:25
April (5:38) 4:34
Lisa (6:52) 4:36
Amy (5:02) 4:55
Brenda (5:38) 5:03
Sarah (6:18) 5:12
Chrissie (5:52) 5:17
Sue (5:44) 5:23
Norma (7:04) 6:31
Julie (8:45) 8:32
Everyone improved on their times!! You all are accomplishing more than you may know!! Congratulations on all your hard work and keep it up!!
Subscribe to:
Posts (Atom)
